BREATHING EXERCISES

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A 20% reduction in oxygen blood levels may be caused by the aging process and normal breathing habits.Poor breathing robs energy and negatively affects mental alertness.Unless breathing is exercised, aging affects the respiratory system asfollows: Stiffness:The rib cage and surrounding muscles get stiff causing inhalation tobecome more difficult. Less elasticity and weak muscles leave stale airin the tissues of the lungs and prevents fresh oxygen from reaching theblood stream. Rapid, Shallow Breathing:This type of breathing, often caused by poor posture and weak or stiffmuscles, leads to poor oxygen supply, respiratory disease,sluggishness, or heart disease.---------------------------------------------------BELLY BREATH EXERCISES-- The following exercises are simple ways to deepen breathing and tocleanse the lungs. These exercises will also increase energy anddecrease tension. Lie flat on your back to get a proper sense of deep breathing.(Have some small pillows available to reduce strain by tucking themunder the neck and knees. The natural course of breathing in thatposition will create a slight rise in the stomach upon inhaling and aslight fall upon exhaling.) Place your hands palm down on your stomach at the base of the rib cage.(The lungs go that far down. What fills them deeper is the pushing downof the diaphragm. The diaphragm creates a suction which draws air intothe lungs. the air is then expelled when the diaphragm pushes up. Inthis process, the life-giving oxygen fills the lungs and gets into theblood stream for distribution to the cells. Carbon dioxide is expelledfrom the blood into the about-to-be exhaled breath, thus cleansing thebody and blood of waste products.) Lay the palms of your hands on yourstomach just below the rib cage, middle fingers barely touching eachother, and take a slow deep breath. (As the diaphragm pushes down, thestomach will slightly expand causing the fingertips to separatesomewhat. This movementindicates full use of the lungs, resulting in a truly deep breathrather than the "puffed chest" breath experienced by many as thegreatest lung capacity. Chest breathing fills the middle andupper parts of the lungs. Belly breathing is the most efficient method.Infants and small children use only this method until the chestmatures. The yoga breath or roll breathing combines belly and chestbreathing.FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.---------------------------------------------------COMPLETE BREATH EXERCISES 1. Sit up straight. Exhale. 2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air. 3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand. 4. Hold the breath in for a moment, then begin to exhale as slowly as possible.5. As the air is slowly let out, relax your chest and rib cage. Beginto pull your belly in to force out the remaining breath. 6. Close your eyes, and concentrate on your breathing. 7. Relax your face and mind. 8. Let everything go. 9. Practice about 5 minutes.----------------------------------------------HUMMING BREATH EXERCISES Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above).Now,as you begin to slowly exhale, make a HUM sound. Keep making thathumming sound as long as possible. Pull your stomach muscles in,squeezing out a few more seconds of humming. Then relax. Practice for 2to 3 minutes.----------------------------------------------CHINESE BREATH EXERCISESAvery fine, short (though not shallow) breath exercise comes from theChinese Tai Chi Chuan. Three short inhales are done through the nosewithout exhaling. On the first inhale, the arms are lifted from thesides straight out in front at shoulder height. On the second, the armsare opened out straight to the sides while still at shoulder height.And on the third, the armsare lifted straight over the head. Then,on the exhale through the mouth, the arms are moved in an arc back downto the sides. Usually, ten or twelve breaths are sufficient and willnot cause light headedness. If light headedness should occur, simplystop the exercise. This exercise also has the effect of really openingup people physically. In subtle ways, this exercise uses the body inleading the mind and spirit to greater openness with each other and theenvironment.CAUTION !!Especially for older people: Never do panting or shallow breathingexcept while seated. Hyperventilation may occur. As long as one isseated, hyperventilation will not be a problem because, even if a briefblackout should occur, the body's automatic breathing apparatus willimmediately take over.